E-Mail Address

stephen.spada@charlottecountryday.org

Wednesday, March 2, 2011

Work bouts...a la Jack Daniels!

I followed Saturdays tempo with a long run on Sunday. I started this 22 miler knowing that I was not equipped with fuel/sugar/Gu, etc. So the question became...when would I bonk? I had passed a few people who had their Iraq belts on and they probably had all sorts of goodies in there. It wasn't until I was leaving Glen Eagles and making my way on to Quail Hollow that I was starting to hallucinate. It was at this point (mile 18) that a driver pulled up next to me and said, "Spada, you wanna doughnut!" He was kidding, yet my answer was...give me a doughnut! He didn't believe me at first. After he realized that I was very serious, he proceeded to tear the sticker off of the box of Krispy Kremes and handed me 1 glazed doughnut. I took it and was on my way and I hoovered it! No...I did not get a cramp! After an easy 10 miler Monday morning, it was time to go back to work for Tuesday's stress-or...

My goal was to do 10 hill repeats on the treadmill but this time with only a 2 minute recovery instead of the usual 3 minutes. Mission accomplished! I hold the speed for the hill portion at 10 miles an hour or 6 minute pace and the incline is at a 5 % gradient. Try it sometime...Jack Daniels equates those numbers with a 4:44 pace. I have no idea, yet it's a nice workout and you very much feel like you could fall off the back at any moment...

I ran an easy 10 miler this morning, I'll have another 2 easy 10 milers on Thursday and Friday before Saturday's monster workout...can't wait! Won't you please join us...

My training is actually starting to give me some confidence...dare I say that it is about time! I am very grateful that I am able to run so consistently and injury free...very appreciative!

Question (I know that I shouldn't ask this!)? What is up with Chuck Sheen?